Elite Fit 10 Training Blog

Tuesday, December 16, 2014

Stroll
through any gym and you’ll notice many mistakes. Mistakes that waste
time. Mistakes that put people in danger. And mistakes that are just
plain crazy.

Maybe you even make a few of these mistakes yourself.

By avoiding these common blunders, you’ll put yourself on the fast track to results.

Check out the following 5 fitness mistakes and the solutions you need to avoid danger and to get fit fast.

Mistake 1: You use the wrong weight

The goal is to challenge your muscles, not to simply go through the
motions. If you are able to complete 15 repetitions easily, then the
weight is too light. On the flip side, if you aren’t able to perform an
exercise through its full range of motion, and find yourself cheating on
form, then the weight is too heavy.

The correct weights will feel challenging by your last few repetitions, but won’t force you to sacrifice form.

Mistake 2: You do the same routine

You may have noticed that most people do the same exercises each time
they visit the gym. Maybe you’ve been doing the same exercise routine as
long as you can remember—if it isn’t broken then don’t fix it, right?

The truth is that exercise routines have expiration dates, and that is
the date that they begin to lose their effectiveness. As a rule of thumb
never use the same routine for more than 4 weeks.

Mistake 3: You don’t warm up

Most people consider warm up time to be wasted time—they’d rather jump
right into the heart of the routine. What they don’t realize is that a
good warm up will allow you to perform at a higher intensity, which
means greater results.

The point of a warm up is to increase
your muscle temperature. This increases blood flow, muscle contraction
and reduces muscle resistance. Your warm up should last 5-10 minutes.

Mistake 4: You use bad form

Gyms are filled with people performing exercises with bad form. The two
biggest reasons are that you aren’t concentrating on the exercise, or
you’re trying to lift weight that is too heavy. Lifting with improper
form almost always results in injury.

Take the time to achieve proper form, by doing so you’ll avoid injury and will reap the full benefit from each exercise.

Mistake 5: You workout alone

People who exercise alone are less challenged, less accountable and
typically see fewer results. It makes sense, doesn’t it? Why rush to the
gym if no one is there waiting for you? Why push yourself if no one is
watching? Exercising alone is a recipe for disaster.

The best way to avoid injury and to see results is to work with me, your trusted source on fitness.

I am passionate about seeing my clients achieve results—without wasting time, energy and effort on mistakes.

Don’t know where to start when it comes to exercise? That’s where we come in. Check out our website at http://www.elitefit10.com

Call or email me today and we will get you started on the exercise program that is right for you.

Guarantee Your Success

The
quickest, easiest way to guarantee that you’ll meet your fitness and
weight loss goals is to work one-on-one with a qualified fitness
professional.

You’ll be held accountable with your workouts and
you’ll be instructed properly and shown techniques and strategies that
will expedite your results.

Call or email today to get started on a program that will take the guesswork out of fitness and will set your results on fire.

Wednesday, November 26, 2014

Boredom with your routine quickly leads to shorter and shorter
workouts, and then before you know it you're skipping the gym
altogether.

While it's common knowledge that the most effective
exercise routines aren't routine at all, most of us stumble through the
same exercises every time we hit the gym. And then we wonder why our
results are lackluster.

In order to really see results your
routine must continuously change and challenge your muscles in new ways.
Here are 5 ways to refresh your existing workout routine in order to
see quicker and more dramatic results…

Refresh #1: Circuit Training

The days of doing single sets of each exercise are over, now it's all
about circuit training. Increase your workout intensity by creating a
circuit with 4 exercises and moving quickly between each one. Circuits
will keep your heart rate up for longer periods at a time and will force
your muscles to work double time.

Always choose different
exercises to be included in your circuit, to really keep up the
intensity and the challenge. Also vary the resistance and increase the
load at each session.

Refresh #2: Go Heavier

Most of us grab the same weights each time that we exercise, simply out
of habit. Unfortunately this is one habit that is seriously hindering
your results. Next time that you reach for a set of dumbbells grab
heavier ones. This will force you to do fewer repetitions, and will
challenge your muscles with greater intensity.

Always use a spotter when using a heavier weight than you're used to.

Refresh #3: One Side at a Time

Do you find yourself doing presses, curls, raises and squats with both
arms/legs at the same time? Increase the challenge and focus by singling
out each arm and leg alone. Focus all of your effort and concentration
on that single movement and be sure to increase the weight as you're
able.

Have you tried single legged squats lately? The act of
using one leg forces all of your core stabilizing muscles to pitch in.
Start without any weight at all, simply focus on your form and range of
motion. You'll be surprised how sore you feel the next day!

Refresh #4: Pump Up Music

Do you have a personal exercise playlist? This is a quick way to
instantly add some pep to your workout. Spend time selecting each song
to add to the playlist. These songs should be ones that get your toes
tapping and get you in the mood to move. Songs with a strong beat are
always a good choice.

Make your playlist long enough to cover
your entire workout time. It's great to have fun, upbeat songs without
any repeats. Unless you have a specific song that really gets you going –
in that case play it on repeat!

Refresh #5: Know Yourself

Are you highly competitive? Then the best way to push yourself during
your next workout is to exercise with someone who is in a little better
shape than you. You'll spend the workout pushing yourself to new
heights.

Are you happiest in nature? Then move your workout to
the great outdoors. Find a new and challenging outdoor activity to
immerse yourself in.

Are you a social person? Then structure
your workouts around a group of likeminded, fit individuals. Don't try
to go at it alone.

Tap into that unique part of yourself that
make you tick and cater your workout time in a way that best suits your
needs. You'll be happier with your results and you'll be more likely to
stick with it for a longer period of time.

Use these quick and
effective workout refreshers in your routine to instantly see improved
results. Don't forget to change things up often, and to always keep your
muscles guessing.

If designing and redesigning your workouts
doesn't sound like something you want to spend time figuring out, don't
sweat it, let me do the work for you. My programs are specially designed
to blast fat and to build muscle in all the right places. Click here: elitefit10.com

Call or email me today to get started on a fat loss program that really works.